Inspiration from Meghan

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Vegetable Miso + Tofu Soup


All too often, when we transition to a veg life, we seem to use soy as the replacement for everything. Soy, in moderation is definitely not going to do any harm and likely would fall into the beneficial category, but soy on a daily basis in the form of cheese (or should I say Teese), milk, meat mix, flour mix, protein powder etc- well, that is just way too much of any one food for anyone.

If you are a vegan based on the principles outlined in such poppy culture books as Skinny Bitch (ugh) then you are likely inclined to think that eating a vegan ‘ burger’ is a wiser choice than eating a real burger. Not sure I would agree with that.

There are also the common questions about soy contributing to cancer, or soy as a benefit to menopausal women. Both can be true. Soy has a phytoestrogen effect on the body. This means it mimics our own estrogen. Most women who take the birth control pill tend to be estrogen dominant and this high level of estrogen has been linked to hormonal cancers such as those that affect the female reproductive organs and breasts. With menopause, estrogen production drops dramatically and so these phtyoestrogens can help ease the body?s transition.

The bottom line here veganettas and veganittos is that we don’t need to rely on soy for a quick and easy high protein meal. Also keep in mind that sugar and high glycemic foods are potentially a waaaaay bigger risk to hormonal cancers than a bit of tofu in your soup once in a while.

For this reason, tofu has become a treat for me.  I eat it once every few months in moderation- meaning with one meal only (freeze the rest!) and so it has become a treat. I do love it. It is spongey and light and wonderfully absorbs whatever it is put in which makes it my fave add-in for hearty soups this Vegetable Miso Soup.

This recipe came about, again at the cottage just like this one-pot meal and this one-pot meal. If you were looking for a sweet miso soup recipe for a meal that left tofu by the side of the road, try out this goodie that includes tofu’s fermented and much healthier cousin tempeh in Miso Noodle Soup.

Vegetable Miso and Tofu Soup

1/3 block of tofu, sliced in cubes
3 carrots, sliced
1/2 sweet potato, cubed
1/2 red pepper, coarsely chopped
2 cups kale, coarsely chopped
2-3 Tbs miso paste
1 + 1 Tbs tamari (or to taste)
1 Tbs fresh ginger grated or 1 tsp dried
1-2 Tbs olive oil for suateeing tofu
quarter size amount of udon noodles (or about thumb over index finger in a circle shape)
3 cups of water
1/4 cup sunflower sprouts for garnish

  • Bring pot of water to a boil to cook udon noodles (takes about 5 mins to cook). Rinse and set aside.
  • Add water to pot and throw in ginger, red pepper and carrot and any other vegetable you are using (omit any leafy greens until the end)
  • In a separate pan, add olive oil and 1 Tbs of tamari to sautee tofu. Should take about 3-4 minutes on each side. Sautee just until browned and slightly firm on the outside. Remove from heat.
  • In a glass, dissolve miso paste in a small amount of water
  • Once vegetables in pot are tender, remove from heat and stir in miso, tamari and kale.
  • Add tamari and/or sea salt to taste
  • Stir in noodles
  • Pour soup into bowls, scoop tofu on top and garnish with sprouts.

Question Of The Day: What is a food that you once thought of as wonderfully healthy that has now become a treat?

10 responses to “Vegetable Miso + Tofu Soup”

  1. Eurika says:

    1 Tbs fresh finger ???

  2. Laurie says:

    Meghan, you make me hungry and you make me laugh. This soup looks delicious, but I think that a true veggie version would call for a little less fresh grated finger. (Though in my chaotic kitchen grated finger is always a possibility.) Have an awesome day my informative and humourous friend!

  3. Samantha Angela @ Bikini Birthday says:

    I’ve never read Skinny Bitch but I had heard good things about it, until now.
    What’s the problem with it?

  4. Alex says:

    Tofu is totally a treat for me too!

    I used to eat it at least three times a week (in addition to soy milk and soy deli slices), but then I realized there was a huge link between my post-meal bloated belly and soy. So then I stopped eating it altogether for about two years. Now, I’ll have tempeh once a month and tofu a couple of times a year and my belly seems to be happy with that.

    Never got back on the soy milk or deli slices though…

  5. Alisa says:

    I love miso soup, and yours is so unique and chunky!

    On Soy – “… well, that is just way too much of any one food for anyone” – I have writing this in response to reader questions on soy for years! Couldn’t agree more.

  6. Hannah says:

    Beautiful! I love a hearty, chunky miso with lots of seasonal veggies. This sounds perfect!

  7. Ashley says:

    Sounds delightful! I’ve recently discovered that I do enjoy miso soup… and I love all the veg in this!

    As for soy, I don’t try to consume it super often. I enjoy tempeh more and steer away from other soy-related products. It’s so easy to get caught up in soy this and that and I like the way that I eat without it!

    Not necessarily “wonderfully healthy”, but I was on a larabar kick for a long time. In my mind “just dates, nuts and dried fruits”… but not so much. Now I enjoy them once in awhile as a treat or on-the-go snacky and that suits me just fine.

  8. tweal says:

    Haha I love that pic of your man waiting for his soup! Back in my food blogging days I had many of those photos – what patient partners we have :)

    I don’t eat much tofu either but like you, I love it and eat as a ‘treat’ now and then. Actually I am going to have a baked tofu sandwich today, yummy!

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